The best fitness workouts, nutrition and reviews.
Do you want the best triceps exercises for lateral head? If your answer is yes, read on! This blog will teach you the best triceps exercises for lateral head, based on a scientific approach. By doing these exercises correctly, you will not only improve your triceps strength but also help to correct any tricep head imbalance. So what are you waiting for? Start training your lateral head of the tricep today!
LATERAL HEAD OF THE TRICEP
If you’re looking to build muscle on the lateral head of the triceps, you need to find the right exercise. Fortunately, using a resistance Band exerciser can make the job a lot easier. Plus, the best triceps exercises for lateral head of the triceps target the muscle in a way that standard triceps exercises don’t. So, give it a try and you won’t regret it! In the meantime, here are four challenging exercises that will help you work the muscle in the best possible way:
Overhead Press
The overhead press is a great triceps exercise that works the front and rear heads of the muscle together. It’s also a compound exercise, so it burns lots of calories and builds strength and muscle mass. You can do this exercise with weights or using your own body weight, making it perfect for beginners. Remember to perform the proper form and squeeze your shoulder blades at the top of the movement to maximize its efficacy.
Main Muscle Group : Shoulders
Detailed Muscle Group : Traps
Type : Strength
Mechanics : Isolation
Equipment : Barbell
Difficulty : Intermediate
1.) To begin this exercise; start off with a weighted barbell resting in front of your thighs with your palms facing down.
2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds.
3.) Return back to the starting position.
4.) Repeat this exercise for as many repetitions as needed.
Tricep Cable Kickbacks
Looking to target the lateral head of the triceps muscle? Tricep cable kickbacks can help! This exercise is great for targeting the lateral head of the triceps muscle and works best using a cable or gravity machine. Make sure to use a weight that is challenging but doable, and avoid overworking the muscle. Hold the contraction for at least two seconds before releasing.
Main Muscle Group : Triceps
Type : Strength
Mechanics : Isolation
Equipment : Machine – Strength
Difficulty : Beginner
How to do it
1.) Start by setting up a handle on a low pulley cable machine, facing the machine with your back bent keeping it parallel with the ground.
2.) Grab the handle, bring it to your side and tuck your elbow in towards your body.
3.) Slowly extend your arm back as far as possible, squeezing your tricep and hold for a count.
4.) Return back to the starting position.
5.) Repeat for as many reps and sets as desired.
Smith Machine Close Grip Bench Press
Close grip bench press is a great exercise for targeting the lateral head of the triceps muscle. It is also an effective exercise for building overall strength and muscle mass in the triceps area. To perform this exercise safely and effectively, start by using a light weight until you are very comfortable with the movement. Once you are ready, gradually increase the weight to target your desired range of motion. Make sure to keep your form consistent throughout the entire workout, as proper form will help facilitate maximum results!
Main Muscle Group : Triceps
Detailed Muscle Group : Upper Chest
Other Muscle Groups : Chest , Shoulders
Type : Strength
Mechanics : Compound
Equipment : Machine – Strength
Difficulty : Beginner
1.) Start off by placing a flat bench in the middle of a smith machine.
2.) Using a close grip, hands about 6 inches apart, unlatch the bar and lower it towards your chest.
3.) Pause just before the bar hits your chest and raise the bar by extending your arms to the starting position.
4.) Repeat for as many reps and sets as possible
Tips :
1.) Refrain from bouncing the bar off of your chest as this is improper form and could lead to injury.
Diamond Push ups
Diamond push ups are an excellent exercise for lateral head of the triceps as it works the whole muscle group. This compound movement involves pushing and pulling your arms and shoulders at the same time, making it a great workout for all-over body strength. To do diamond pushups properly, you’ll need a resistance band to offer resistance while exercising. Start with a light weight and gradually increase as you get better at it. Remember to keep your form correct – Diamond pushups should be executed slowly and steadily with control so that they don’t cause any injury!
Main Muscle Group : Chest
Other Muscle Groups : Shoulders , Triceps
Type : Strength
Mechanics : Compound
Equipment : Body Only
Difficulty : Intermediate
How to do it
1.) Start laying on the floor in a push-up position with your feet extended out behind you and your hands shoulder width apart.
2.) Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible.
3.) Lower yourself towards the ground until your chest almost touches the floor and hold.
4.) Return back to the starting position squeezing your chest on the way back up.
5.) Repeat for as many reps and sets as desired.
EZ Bar Skull Crushers
If you’re looking to target the lateral head of the triceps, then you need an EZ bar skull crusher specifically designed for the purpose. This muscle is located in a difficult-to-reach location, so using a wrong tool could lead to injury. To maximize your results from these exercises, make sure you use an EZ bar skull crusher that provides resistance according to your weight and exercise intensity. The following exercises will help build strength in this area: Hammer Curl with Resistance Band Lateral Head Resistance Band Pushup Keep in mind that proper form is essential when performing any of these exercises; otherwise, it might result in further injury down the line. So take care when doing them!
Main Muscle Group : Triceps
Other Muscle Groups : Chest , Shoulders
Type : Strength
Mechanics : Isolation
Equipment : EZ Curl Bar
Difficulty : Intermediate
How to do it
1.) Start by lying with your back on a flat bench and gripping a barbell with a close grip, about 8-12 inches apart.
3.) Keeping your arms close to your sides lower the bar so it touches your chest.
4.) Slowly return to starting position, concentrating on your triceps.
5.) At the top of the exercise bend your arms down towards your head.
6.) Raise the bar back up over your chest and repeat.
Dumbbell French Press
If you’re looking for an exercise that targets the lateral head of the triceps, then dumbbell French press is a great option. This triceps exercise can be performed with either a dumbbell or barbell, and it’s perfect for beginners as it doesn’t require much strength or muscle mass. To perform this exercise correctly, start by lying down on your back with your hands at your sides, palms facing forward. Then press the weights straight down towards your shoulders without bouncing them up and down – focus on keeping them stationary throughout the entire movement.
Main Muscle Group : Triceps
Other Muscle Groups : Abs , Shoulders
Type : Strength
Mechanics : Compound
Equipment : Exercise Ball
Difficulty : Intermediate
How to do it
1.) Start by sitting on an exercise ball with a dumbbell in each hand.
2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you.
3.) Extend the dumbbell behind your head with bent elbows and hold.
4.) Then push the weight to the ceiling until your arm is fully extended then return the dumbbell back to the starting position.
5.) Repeat for as many reps and sets desired and switch with other arm.
Close Grip Bench Press
Close grip bench press is one of the best exercises for upper body strength. It helps build muscle in the triceps, biceps, and shoulder muscles. To perform the exercise effectively, you need a close grip bench press barbell. Make sure to use a moderate weight and perform the exercise slowly and methodically. Keep your shoulder blades pulled down towards your spine during the entire movement. Repeat 3 sets of 8-10 repetitions each time you workout!
Main Muscle Group : Triceps
Detailed Muscle Group : Outer Chest
Other Muscle Groups : Chest
Type : Strength
Mechanics : Compound
Equipment : Barbell
Difficulty : Beginner
How to do it
1.) Start off lying with your back flat on a bench with your feet flat on the floor in front of you.
2.) Grab the bar with a narrow grip keeping your hands close enough so that your thumbs are able to touch.
3.) Then lift the barbell off of the rack and hold it above your chest as this will be your starting position.
4.) Lower the barbell towards your chest, stopping so that the bar is close to touching you and hold for a second.
5.) Push the bar back up to the starting position and repeat for as many reps and sets as desired.
Barbell JM Press
The JM press is a great triceps exercise that targets the lateral head of the triceps. It is a compound exercise that uses both arms and legs to complete the movement, making it an effective muscle-builder. To perform it, lie on your back with your palms flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive heels into the ground, lift torso and upper arms off the floor by extending elbows until hands are at shoulder height. Keep the core engaged throughout the entire motion.
Main Muscle Group : Triceps
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Shoulders , Chest
Type : Strength
Mechanics : Compound
Equipment : Barbell
Difficulty : Beginner
How do it
1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press.
2.) The most important part is to make sure that the bar is above the upper part of your chest.
3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension.
4.) Then use your triceps to push the bar back up into position.
5.) Repeat this exercise for as many repetitions as needed.
Bench dips
Bench dips are a great exercise to target the lateral head of the triceps. They also work the upper body overall, including the biceps and shoulders. To do bench dips, lie flat on your back with feet flat on the bench and arms extended overhead, palms facing forward. Keeping your back pressed firmly against the bench, lower your body towards the floor by bending elbows and extending legs until thighs are at 90 degrees from torso. Reverse the motion and press heels of both feet off bench to return to starting position.
Main Muscle Group : Triceps
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Chest
Type : Strength
Mechanics : Isolation
Equipment : Bench
Difficulty : Intermediate
How to do it
1.) Start by placing two benches parallel to each other 3-4 feet apart.
2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.
4.) Pause, hold for a count and then return to starting position.
5.) Repeat for as many reps and sets as desired.
CAN YOU ISOLATE THE LATERAL HEAD OF THE TRICEP?
If you’re looking to muscle your lateral head of the triceps, you’re in luck! These exercises will help improve strength and function in this area, while preventing shoulder injury. Plus, they help to train the arm at a more functional angle, which is great for lateral head of the triceps isolation. If you’re looking to give your lateral head of the triceps a workout, try the following exercises:
HOW TO BEST TARGET THE LATERAL HEAD OF THE TRICEP?
It can be challenging to target the lateral head of the triceps, especially if you’re not used to working this muscle group. That’s why it’s important to follow the right exercises and use the right range of motion. If you’re looking to target the lateral head of the triceps, the above recommendations are great.
Do Triceps Respond Better To High Reps?
Triceps exercises for lateral head can be tough, but the rewards are great. If you’re looking to target this muscle group specifically, it’s best to do them in high-rep ranges. This will result in a muscle contraction that is more effective and efficient. Additionally, make sure the weight you’re using is appropriate for your bodyweight and the exercise is performed in a balanced manner. Do triceps exercises for lateral head and reap the benefits of muscle growth, better lateral head targeting, and a ton of muscle soreness the next day!
What To Do If You Have A Tricep Head Imbalance?
If you’re looking to improve the strength and mass of your tricep muscles, lateral head imbalance is the culprit. This condition can be corrected with the help of a physical therapist or chiropractor, but the exercises you need to do to achieve this are specific. To start, you need to find exercises that work the triceps from both the front and the back of the arm. You should also do these exercises with proper form and repetition, to ensure that you’re achieving the best results. In addition to exercise, it’s important to track your progress and journal your results so you can see the progress you’re making. Armed with this knowledge, you’ll be on your way to triceps strength and mass like a pro!
Conclusion
If you’re looking to build muscle and strength in your lateral head of the triceps, then you’ve come to the right place! In this blog, we’ve outlined the best triceps exercises for lateral head, as well as explained the importance of targeting the lateral head of the triceps and the benefits of high rep exercises. So, whether you’re a beginner or an expert triceps trainer, make sure to check out this blog and start building muscle today!